Scurry Tip #2: Nutrition

Eat low glycemic index foods 2-3 hours before your workout to maximize performance.

 

• Sample pre- workout/ race meals: oatmeal, ½ cup skim milk, and 1 slice whole wheat toast; 2 slices toast with peanut butter; granola bar or sports bar; homemade fruit smoothie with fruit and milk or yogurt. Remember that tolerance of pre-workout/ race meals are very individualized and vary among each athlete. Always practice your pre-workout/ race meals to determine timing your tolerance for pre- workout/ race foods.
• Some of the above sample meals also include protein. Protein helps to build and repair muscle tissue. Protein before exercise may also decrease muscle soreness.
• It is recommended to choose low fat, low fiber foods prior to your event for optimal digestion. If you are still having issues with digestion, try a sports drink , bar, or gel.

 

Nutrition tip by Christine Vairetta

Scurry Tip #1: Goal Setting.

Make sure your goals for the Summer Scurry are S.M.A.R.T. goals. Your goals should be Specific, Measurable, Attainable, Realistic, and Time Bound. Be as specific as you can, Instead of saying you want to finish a 5K, say you will finish the 5K at the Summer Scurry on August 14th, 2010. This is very specific and measurable (we’d love to see your name on the finish list). It is a very attainable and realistic goal, especially with proper preparation these next few months leading up to the race. Finally it is time bound, August 14, 2010. You can add more specifics, like finishing without walking or finishing under a certain time.

Training tip by Rick Slawinski

Online Registration Now Available!

Go to www.summerscurry.org for more information and to register!

Innovative chemotherapy delivery system comes to town

A cancer treatment for PMP is now available in Cleveland. Read the article in today's Plain Dealer.